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How to recover from your Fourth of July binge


For Independence Day, family and friends gather at beaches and backyards to celebrate the day America gained its independence by eating and drinking until the store runs out of charcoal.

With so many people being isolated from their loved ones for so long, this year’s celebration promised to be more indulgent and raucous than ever. If you found yourself in that category, you may have overindulged during your holiday break.

But take heart. First, you are not alone. Second, just because you enjoyed that second or eighth slice of strawberry shortcake doesn’t mean your diet plan is shot forever.

Don’t give in to the scolds! That’s just a recipe for a longer relapse, not to mention lower self-esteem, at least temporarily. You’ve enjoyed the moment; now get back on the horse.

Fourth of July food stats (you’re really not alone!)

In a 2020 analysis, the National Retail Foundation found that Americans spend an average of $76.49 on food over Independence Day, for a whopping total of $6.5 billion. In 2019, 61% of revelers said they planned a cookout or picnic for the occasion.

With those statistics in mind, it’s clear why quite a few Americans would need a little course correction after the holiday is complete.

Nicoleta Ionescu/Shutterstock

How to detox from your Independence Day binge

It may not be as fun as having your third helping of potato salad, but the good news is a detox and recovery plan is not particularly difficult. A lot of it boils down to time, discipline, and common sense—not to mention a few tried-and-true rules that should be familiar to anyone with a basic awareness of good diet and nutrition practices.

–       Drink plenty of water: Proper hydration improves energy, burns calories, and control appetite

–       Eat lots of fiber: Fiber helps to sweep waste out of your system more quickly and effectively

–       Get lots of sleep: Solid shut-eye gives your body time to recover and helps regulate appetite

–       Have a good breakfast: After that long sleep, try fruit or oatmeal, the latter of which is high in both fiber and protein

–       Exercise: Activity releases toxins from your body, relieves bloating, and ramps up your metabolism

Not to rain on the Independence Day parade, but an ounce of prevention is worth a pound of cure. You don’t need to see the bottom of the potato salad tub to have enjoyed yourself. The more watchful you are on the front end, the less recovery you’ll need later.

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Should I consider a cleanse?

There a million (almost literally at times, it seems) cleanses and detoxification programs out there. Some consist of elaborate programs, others come self-contained on a grocery store shelf, and still, others are home remedies.

The common thread is that they are designed to rid waste and toxins from your body as quickly as possible. They are commonly viewed as effective weight-loss tools, though most weight loss comes from water weight.

Although most detox products are generally considered safe (you should check with your health care provider to be sure), they aren’t going to singlehandedly help your body truly recover from a binge.

Instead, try cleansing your body with cleansing foods, including veggies, fruits, healthy fats, and high-fiber foods.

The Fourth of July is a day for celebration and indulgence–one of the most indulgent days on the American calendar, in fact. And there’s nothing saying you can’t or shouldn’t join the party. Just be sure to come armed with a plan to manage your eating and drinking as much as possible, and then effectively recover once life returns to normal. With the tips above, you shouldn’t have any problems achieving a positive balance between enjoying life and functioning at your highest levels.

BlissMark provides information regarding health, wellness, and beauty. The information within this article is not intended to be medical advice. Before starting any diet or exercise routine, consult your physician. If you don’t have a primary care physician, the United States Health & Human Services department has a free online tool that can help you locate a clinic in your area. We are not medical professionals, have not verified or vetted any programs, and in no way intend our content to be anything more than informative and inspiring.

Scott Harris

Scott Harris is a freelance writer based near Washington, DC, with more than a decade of experience covering health, wellness, and nature, among other topics. His work has appeared on, Vice, Bleacher Report, MedPage Today, and Healthline, to name a few. In his spare time Scott enjoys writing fiction, playing with his kids, and searching for the perfect vegan brownie.

Send all editorial inquiries HERE.

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